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T H E 5-D A YR E S E T

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3 – Introduction

4 – Do I need to reset?

5 – The best way to reset

6 – The Recipes

Breakfast Lunch Dinner

C O N T E N T S

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to help people see, understand and

consume food in a totally new way.

We want people to eat our food and

feel amazing afterwards, and we

want them to be surprised by how

delicious healthy food can be. We

hope that our food inspires people

to eat healthier for good, to make

better choices and to be conscious

of where their food comes from.

Whether it’s our cookbooks, online

recipes, meal delivery service or

veg boxes, we have created our

company to do one thing, to make

the healthy option the easy option.

And in turn to get as many people

feeling the amazing and trans-

formational benefits of eating a

healthy, well balanced diet.

D E T O X K I T C H E NABOUT

WE ARE ON A MISSION.. .

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If you’re feeling more faded-glory than prime-of-

your-life (or maybe you just never felt that great

in the first place) then you could probably do with

a reset. And the best place to start is your diet.

If you are noticing any of the follow signs, then it

might be time to give your body a helping hand:

R E S E TDO I NEED TO

– You’re always tired

– You crave sugar and carbs

– You can’t concentrate properly and often feel foggy-headed

– You have trouble sleeping

– You suffer from bloating and other digestive issues

– Your joints ache

– You feel stressed and/or anxious

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I N V O L V E SWHAT A RESET

A good, effective reset or detox diet doesn’t

have to be an extreme, tastebud-terrifying

ordeal. If you take a look at our meal plans

or the food we serve in our delis, or check

out our cookbooks and recipes online,

you’ll see that it’s all pretty simple and

enticing: lots of balanced dishes made up

from fresh, whole foods that taste all the

better for having those qualities.

We use the word ‘diet’ not in the sense of

a restrictive or faddy short-term option,

but literally the food you are eating.

We don’t see healthy eating as a quick

fix, but a lifestyle choice that is full

and enjoyable, for the long term.

This reset is about focusing on

filling your plate with a wide

variety of fresh ingredients and

starting to really connect with

how the food that you put into

your body affects the way you

look and feel in a positive way.

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THE

You can choose which dishes you would like to

cook, and mix and match them throughout the

five days, so if there is a dish you particularly like

you can repeat it again during the reset if you

would like to (though we recommend including

as much variety in your diet as possible). 

Each dish is designed for 2 people, so simply

halve each recipe if you are cooking one

portion. We suggest that during your reset

you avoid caffeine, sugar and alcohol. When

you’re craving these, first make sure you are

well hydrated, as this can often be the cause

of feeling tired and lacking energy, and often

those feelings trigger a craving for a stimulant.

Try to drink lots of water and herbal tea, and

snack on whole foods such as nuts, seeds,

fruit and vegetable crudités. We suggest that

in order to get the best results and feel the

transformative effects you should stick to three

meals a day, supplementing with the prior

noted snacks if you feel you are hungry.

It’s also a good idea to clear your cupboards of

any sugary temptations, it will make the whole

experience easier and you’ll be less distracted

by the hobnobs on the shelf and more focussed

on how good you’re feeling! By the end of the

reset you may also find your cravings have

changed. Our taste bud cells undergo continual

turnover, even through adulthood, and their

average lifespan has been estimated as approx-

imately 10 days. In that time, you can actually

retrain your taste buds to crave less refined

foods and to really appreciate the vivacity of

plant-based foods. After eating a diet with

less refined foods – think wheat, dairy and

sugar, you will notice that if, and when, you

reintroduce them to your diet, their flavour

will be much more pronounced and may taste

sweeter, or saltier, than they did before.

We have created 5 breakfast, lunches

and dinners. We have ensured there is a

good variety of cooked and raw food as

well as a balance of flavours, textures

and most importantly nutrients. 

R E S E T R E C I P E S

The most important part of this reset is

that you enjoy it. Because we really do

believe that the more you enjoy eating

this way, the more likely it is that you will

continue to fill your plate with delicious,

wholesome fresh food. Incorporating

small, positive changes into your diet

can make the world of difference to the

way you look and feel, and ultimately

we just want you to feel great.

Make sure you’re also making the effort to

be present at mealtimes, really tuning into

your hunger levels. In our modern society

we can eat what we want, when we want, so

sometimes it can be really hard to tune into

those signals. Certain hormones produced

in our gut also help to manage switching

our appetite on and off. So, if you’re rushing

through your meal, it may be the case that

those hormones haven’t had enough time to

switch on and off. Try pausing between mouth-

fuls and waiting ten minutes after a meal to

decide if you really need something more.

E N J O Y !

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Here is a suggested menu plan for the

next five days. You can mix and match

the dishes in this guide however you

wish, we’ve tried to make sure that

there is enough variety whilst also

making sure that we can help you to

reduce any food waste by repeating

a few ingredients throughout.

T H E 5 D A Y P L A NBREAKFAST LUNCH DINNER

DAY 1Pistachio and pecan granola

Lentil, carrot and courgette salad lemon and honey dressing

Chickpea and roasted veg tray bake

DAY 2Eggy rye bread with tomato chutney

Green and brown rice salad with cashew, ginger and tamari dressing

Coconut dal

DAY 3Heritage tomatoes on toast

Flat bread with aubergine and raw veg

Wild mushroom omelette

DAY 4Bircher muesli with pear and blueberries

Wild mushrooms on toast

GF pasta with lentil bolognese

DAY 5Banana bread with yogurt and berries

Quinoa, tomato and broccoli salad with tahini dressing

Mushroom and ginger broth

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B R E A K F A S T12 – Heritage tomatoes on toast

13 – Eggy rye bread with tomato chutney 

14 – Pistachio and pecan granola

15 – Bircher muesli with pear and blueberries

16 – Banana bread with yogurt and berries

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L U N C H17 – Lentil, carrot and courgette salad

with lemon and honey dressing

18 – Wild mushrooms on toast 

19 – Flat bread with aubergine and raw veg

20 – Green and brown rice salad with cashew, ginger and tamari dressing

21 – Quinoa, tomato and broccoli salad with tahini dressing

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D I N N E R22 – Chickpea and roasted veg tray bake

23 – Coconut dal 

24 – Wild mushroom omelette

25 – GF pasta with lentil bolognese

26 – Mushroom and ginger broth 

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HERITAGE TOMATOES WITH LEMON ZEST AND CAPERS ON DARK RYE BREAD

One of the simplest most pleasurable dishes out there. The key with this dish is the quality of its components, always choose a good bread and plump, ripe tomatoes and you can’t go too far wrong.

– Ingredients

4 slices dark rye bread

2 large heritage tomatoes, sliced

2 tbsp capers

1/2 red onion, finely sliced into rounds

Zest of ½ a lemon

High quality cold-pressed oil,

we use Duchess Farms Rapeseed Oil

– Method

1. Toast your bread just how you like it.

2. Top with the tomatoes, capers, onion and lemonzest, then drizzle with a good glug of oil andseason with salt and pepper.

B R E A K F A S T

– Method

1. First, make the chutney, add someoil to a small pan and gently cookthe garlic until golden. Add in thetomatoes and sauté for 10 minutesuntil softened, adding a splash ofwater or oil if the pan becomestoo dry. Add the vinegar, maplesyrup, fennel and mustard seeds,and Malden salt, turn the heat tolow and cook for a further 15-20minutes until the tomatoes arecompletely broken down. Leave tocool then tip into a jar and into thefridge until you are ready to use it.

2. Place the rye bread in a shallowdish. Whisk the eggs in a bowlwith the salt and pepper andpour them over the bread. Leaveto soak for 10 minutes so thatthe bread is completely soakedthrough with the egg.

3. Heat a little oil in a frying panand place the slices of soakedrye bread in the pan. Cook oneach side for a few minutes untilgolden. Place on a serving plateand top with the tomato chutney.

B R E A K F A S T– Ingredients

For the eggy bread:

6 small slices of rye bread

3 eggs

Pinch salt

Pinch cracked black pepper

1 tsp rapeseed oil

For the Chutney:

1 tbsp olive oil

3 cloves garlic

6 large tomatoes

2 tbsp vinegar – (red wine or apple cider)

2 tbsp maple syrup

1 tsp fennel seeds

1 tsp mustard seeds

Pinch Malden salt

EGGY RYE BREAD WITH TOMATO CHUTNEY

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PISTACHIO AND PECAN GRANOLA

Commercial cereals tend to be laden with hidden sugars and salt, so making your own is the perfect way to know exactly what your morning meal consists off. There is something quite lovely about making your own granola and popping it into a jar ready for when you need it. 

– Ingredients

For the Granola:

150g jumbo oats 

1 tbsp rapeseed oil or coconut oil 

1 tbsp maple syrup 

Zest and juice of 1 orange 

50g pistachios

50g pecans, chopped

For the blackberry compote: 

100g blackberries

1 tsp maple syrup

30ml water

To serve: 

4 tbsp coconut yogurt

100g pomegranate seeds or fruit of choice

– Method

1. Preheat your oven to 180 degrees.

2. Place the oats in a bowl and pour over the maple syrup, orange juice and orange zest. Combine well so that all the oats are covered. 

3. Line a baking tray with baking paper and place the oats on the tray making sure they are evenly distributed. Top with the pistachios and chopped pecans. 

4. Cook the granola in the oven for 20-25 minutes mixing the oats occasionally so that they are golden all over. 

5. Meanwhile to make the compote, place the blackberries, water and Maple syrup in a small saucepan and cook on a low heat for 10 minutes. Tip them into a food processor or NutriBullet and blitz until smooth. Set aside to cool.

6. Remove the granola from the oven and leave to cool then serve in bowls with yogurt, a spoonful of the compote and some fresh fruit. 

B R E A K F A S T

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B R E A K F A S TBIRCHER MUESLI WITH PEAR AND BLUEBERRIES

Bircher muesli should be creamy and refreshing, it’s the summer version of porridge! You can make overnight bircher and leave it in your fridge ready for the morning, however this recipe can be made instantly.

– Ingredients

150g oats

2 tbsp coconut yogurt

1 apple, grated

100ml oat milk

1 pear, slice

50g blueberries

1 tbsp maple syrup or honey

– Method

1. Place the oats, coconut yogurt,grated apple and oat milk in abowl and combine well. Leave tostand for 10 minutes.

2. Serve the bircher into bowlsand top with the sliced pear andblueberries. Drizzle with maplesyrup or honey.

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Banana bread topped with yogurt and fruit is a great way to get in 2 of you 5 a day. This recipe makes enough for 4 breakfast portions, however, it’s also a great snack or pudding so ours never lasts beyond the day. It will keep in the fridge for 3 days in an airtight container. 

– Ingredients

2 ripe bananas

50g Biona sunflower spread or butter

60ml maple syrup

2 eggs

180g self-raising GF flour

½ tsp vanilla powder or a few drops of essence

½ tsp bicarbonate of soda

Pinch Malden salt

200g blueberries

– Method

1. Pre-heat the oven to 180 degrees.

2. Mash the bananas in a large mixingbowl. Add in the butter and combinewell with the bananas. Add in the honeyand combine. Then whisk the eggs ina separate bowl and add them in. Foldthrough all the dry ingredients. Finallyfold through half of the blueberries.

3. Tip the mixture into a lined loaf tin ordistribute into 6 large muffin cases. Topwith the remaining blueberries. Cook inthe oven for 40 minutes or until cookedthroughout. Leave to cool for 20 minutesor so before slicing.

4. While the bread is cooking make thecompote. It’s the same compote fromthe granola recipe. 

5. Top with coconut yogurt, compote,blueberries and bee pollen. 

B R E A K F A S T

For the blackberry compote: 

100g blackberries

1 tsp maple syrup

30ml water

For the toppings:

4 tbsp coconut yogurt 

100g blueberries 

1 tbsp bee pollen 

BANANA BREAD WITH YOGURT AND BERRIES

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LENTIL, CARROT AND COURGETTE SALAD LEMON DRESSING 

– Ingredients

180g puy lentils 

4 cos lettuce leaves, sliced

4 rainbow chard leaves, roughly chopped 

2 heritage carrots, peeled and diced  

1 yellow courgette, diced

Juice 1 lemon 

1 tbsp olive oil 

Malden Salt 

Cracked black pepper

For the dressing:

1 tbsp rapeseed oil 

3 tbsp water

60g cashew nuts 

Juice 1 lemon 

Zest 1 lemon 

1 tbsp Maple syrup

1/2 tsp Malden salt

L U N C H

– Method

1. Place the puy lentils in a pan with threetimes the amount of cold water and agood pinch of salt. Bring the water to theboil and then lower the heat and simmerfor 20 minutes or so until the lentils aretender. Tip them into a sieve and rinseunder cold water then tip them into alarge mixing bowl. 

2. Add the carrots, lettuce and chard intothe mixing bowl and toss together withthe lemon juice, oil, salt and pepper. 

3. Make the dressing by placing all theingredients into a food processor orNutriBullet and blend until smooth. 

4. Place the salad on a large platter andpour over the dressing and add a fewgrinds of black pepper to serve. 

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WILD MUSHROOMS AND CASHEW CREAM ON TOAST 

– Ingredients

200g assorted wild mushrooms, roughly chopped

1 clove garlic, finely sliced

1 tsp olive oil 

4 slices rye bread 

1 tbsp capers

Pinch Malden Salt 

Pinch pepper

For the Cashew Cream: 

100g cashew nuts 

100ml water

50ml rapeseed oil 

Pinch Malden Salt

Pinch pepper

– Method

1. To make the cashew cream place thecashew cream ingredients into a foodprocessor or NutriBullet and combineuntil smooth. Set aside while you cookthe mushrooms.

2. Slice the mushrooms and garlic. Addsome olive oil to a large frying pan andwhen it’s hot add in the mushrooms andgarlic, tossing the pan occasionally sothat the mushrooms are golden all over.

3. Turn the heat down and add in thecashew cream, stir continuously untilthe mushrooms are covered in the creamand then turn the heat off.

4. Slice your rye bread, drizzle over a littleolive oil and then top with the creamymushroom, capers and a good grind ofblack pepper and sprinkle of Malden salt.

L U N C H

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FLAT BREAD WITH AUBERGINE AND RAW VEG

– Ingredients

1 aubergine, cut into 1 inch pieces

1 tsp olive oil

Pinch Malden Salt 

Pinch black pepper  

2 flatbreads or wraps, ideally GF or wholegrain

1 carrot, peeled and finely sliced

100g Spring Greens, finely sliced

Handful Mint, roughly chopped

Handful Coriander, roughly chopped

Tsp sesame seeds

For the tahini dressing: 

1 tbsp tahini

1 tbsp rapeseed oil 

Juice 1 lemon 

1 tbsp honey 

2 tbsp water

– Method

1. Preheat your oven to 180 degrees. 

2. Place the aubergine on a bakingtray and drizzle over the oil, salt andpepper. Roast in the oven for 20minutes or so until soft on the insideand crispy on the outside. 

3. Make the dressing by placing all theingredients in a food processor andblitzing until combined. 

4. Assemble the wrap by placing all theraw veg on the bottom and toppingwith the cooked aubergine, herbsand then pour over the dressing andsprinkle with sesame seeds. 

L U N C H

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ASPARAGUS AND BROWN RICE SALAD WITH ALMOND, GINGER AND TAMARI DRESSING

– Method

1. Rinse the brown rice in a sieve until the water runs clear. Place the rice in a pan with three times the amount of water and bring to the boil, then simmer for 15-20 minutes until the rice is cooked. Rinse under cold water and set aside. 

2. Meanwhile prepare your vegetables. Remove the woody ends of the asparagus, usually about an inch from the bottom and discard them. Then chop the asparagus into 1 cm pieces and add them to a large mixing bowl along with the other raw chopped veg and almonds. 

3. To remove your pomegranate seeds from the skin, slice the pomegranate in half and place seed side down in the palm of your hand. Place a bowl in the sink and hold the pomegranate over the bowl. Using a spoon bash the skin until all the seeds have fallen out. Discard the skin and add the seeds to the bowl. 

4. Heat a little oil in a small frying pan and add the chopped rye bread tossing occasionally until dark golden on all sides. Then add these to the bowl along with the salt and pepper and toss everything together. 

5. To make the dressing place all the ingredients into a food processor or nutribullet and blitz until smooth. 

6. Tip the salad onto a large serving platter and pour over the dressing and sprinkle with the sesame seeds. 

– Ingredients

120g brown rice 

2 Asparagus spears

½ courgette, grated or thinly sliced

100g white cabbage, thinly sliced

3 cos lettuce leaves, chopped 

50g almonds, roughly chopped 

100g Pomegranate seeds or half a pomegranate

1 tbsp olive oil 

1 slice dark rye bread, chopped into 1cm pieces 

Pinch malden salt 

Pinch cracked black pepper 

1 tbsp black and white sesame seeds

For the dressing: 

1 tbsp sesame oil 

2 tbsp tamari 

2 tbsp water 

1 tbsp honey 

1 tbsp grated ginger

50g blanched almonds 

Juice and zest 1 lime 

Pinch cracked black pepper 

L U N C H

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QUINOA, TOMATO AND BROCCOLI SALAD WITH TAHINI DRESSING

– Ingredients

200g quinoa

200g chickpeas, drained

200g cherry tomatoes, halved

1 /2 small broccoli, finely chopped

1 tbsp olive oil

Juice of 1 lemon

30g pumpkin seeds

100g pistachios, shelled

Flaked sea salt and cracked black

pepper

For the dressing: 

1 tbsp olive oil 

2 tbsp tahini

2 tbsp water 

1 tbsp honey 

Pinch dried thyme 

Juice and zest 1 lemon

½ tsp Malden salt 

– Method

1. Put the quinoa in a saucepan with a pinchof salt and cover with three times theamount of water. Bring to the boil, thensimmer gently for 10–12 minutes until thequinoa is cooked and the tail has separatedfrom the seed. Drain in a sieve and rinseunder cold running water until cool.

2. Tip the quinoa into a large mixing bowland add the chickpeas, broccoli and cherrytomatoes, lemon juice and olive oil. Seasonwith salt and pepper, then mix together.Tip the salad onto a large serving platter. 

3. Toast the pumpkin seeds in a small dryfrying pan over a medium heat untillightly golden. Sprinkle the seeds overthe salad along with the shelled pistachios.

4. To make the dressing place all theingredients into a food processor ornutribullet and blitz until smooth. Pourover the salad and add a good grind ofcracker black pepper.

L U N C H

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CHICKPEA AND ROASTED VEG TRAY BAKE

Tray bakes are one of the easiest meals to prepare and perfect for when you are short of time. I find that chickpeas and beans work well as a base, topped with lots of vegetables and fresh herbs, some nuts or seeds and a good glug of oil. 

– Ingredients

200g new potatoes, cut into quarters 

1 small sweet potato, peeled and diced

1 courgette, diced 

400g chickpeas 

1 beetroot, cut into eight wedges

6 cloves garlic, peeled

2 tbsp olive oil 

Pinch Malden Salt 

Pinch cracked black pepper 

6 sprigs of thyme 

Zest 1 lemon 

To serve: 

100g baby gem or cos lettuce 

100g cherry tomatoes, halved

– Method

1. Preheat your oven to 180 degrees.Line a baking tray with baking paper.

2. Prepare all your veg and add themto the tray along with the chickpeasand garlic. Drizzle in olive oil, salt andpepper and toss together to coat. Thenadd the sprigs of thyme and lemon zest. 

3. Roast in the oven for 30-40 minutesuntil the potatoes are tender and crisp -they take the longest to cook so you knowwhen it’s done when they are!

4. Serve straight onto a plate with somesalad leaves and cherry tomatoes. 

D I N N E R

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COCONUT DAL 

This coconut dal is our signature dish both at our delis and on our meal plans. It is one of those dishes that is perfect all year round, it feels nourishing and healing whilst also indulgent and rich. We use red lentils as they cook quickly and have a soft texture and strong earthy flavour, as well as being an excellent source of plant-based protein.

– Method

1. Finely chop the onion and garlic, and finely grate the ginger. Add a little oil to a large saucepan and sauté the onions, garlic and ginger on a medium heat for 5 minutes until softened.

2. Add the spice mix to the pan and stir continuously for a minute or two, ensuring the spices don’t stick to the pan. Add in the yellow pepper, red lentils, a good pinch of salt and pepper and 250ml water. Turn the heat up and cook for 5-7 minutes until most of the water has been absorbed.

3. Add the coconut milk and chickpeas, bring to a simmer and then turn the heat to low and continue to simmer for a further 10 minutes.

4. Finally, add the baby spinach and chopped coriander, cook for a further 2 minutes and turn the heat off. Leave to stand for 5 minutes. Scatter with some extra coriander leaves, half a lime and a tablespoon of coconut yogurt.

D I N N E R

– Ingredients

1 tsp oil

1 red onion

4 cloves garlic

1 thumb fresh ginger

1/2 tsp ground coriander

1/2 tsp ground cumin

1/2 tsp ground turmeric

1/2 yellow pepper, sliced

150g red lentils

200ml coconut milk

400g chickpeas

100g baby spinach

1/2 bunch coriander

Pinch salt

Pinch black pepper

1 lime, cut in half

2 tbsp coconut yogurt 

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WILD MUSHROOM OMELETTE

An omelette is the perfect dinner when you want something quick and light, but also filling and satisfying. The addition of wild mushrooms make the dish feel particularly special and the simple ingredients work wonders together. This dish is an excellent source of protein and vitamin D. 

– Method

1. Roughly chop the wild mushrooms. Heat a little oil in a pan and fry the garlic and mushrooms, tossing the pan occasionally so that the mushrooms are crispy and golden on all sides. 

2. Whisk the eggs in a bowl with the salt and pepper and pour over the mushrooms, leave to cook on one side for a few minutes until the omelette is golden on the bottom. 

3. The fold over half the omelette and continue to heat for a few minutes. Serve with a green salad. 

D I N N E R

– Ingredients

Wild Mushrooms

1 tbsp rapeseed oil 

1 clove garlic 

4 eggs

Pinch Malden Salt

Pinch cracked black pepper 

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GF PASTA WITH LENTIL RAGU

This lentil ragu is a staple in our household, it feels hearty and works just as well as the meat version to coat the pasta in a delicious rich sauce. I always use Rummo GF pasta as I find it is the best quality but there are lots of different brands available in supermarkets these days. 

– Method

1. Place the lentils in a saucepan and cover with three times the amount of cold water. Bring the pan to the boil and cook the lentils for 5-7 minutes until almost tender. Drain and set aside.

2. Heat a little oil in a large pan. Sauté the onions, garlic and celery for 5 minutes or so, until softened. Add in the tinned tomatoes, cherry tomatoes and veg stock and bring to a simmer for 15-20 minutes. Add in the courgette, capers and part cooked lentils and cook for a further 10 minutes.

3. Meanwhile, cook your pasta according to the packet guidelines. 

4. Once the tomato sauce is cooked turn the heat off and add in the cooked pasta and mix together.

5. Season to taste and serve.

D I N N E R

– Ingredients

200g puy lentils

1 tsp olive oil

1 red onion

4 cloves garlic

2 sticks celery

150g cherry tomatoes

200g chopped tinned

tomatoes

150ml veg stock

1 yellow courgette, diced

1 tbsp capers

150g GF pasta

Malden salt

Black pepper

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MUSHROOM AND GINGER BROTH

I find broths one of the most cleansing and delicious dinners, perfect when you feel like something light. The strong ginger flavoured broth seasoned with tamari sauce and lime give a deep aromatic flavour that works well with the fresh, crunchy veg.

– Method

1. Place the spring onions and ginger and stock in a large saucepan. Simmer together for 20 minutes. 

2. Meanwhile heat the sesame oil in a frying pan and sauté the mushrooms until cooked. Add them to the stock and simmer the stock with the mushrooms for a further 10 minutes. 

3. Turn the heat off and season the stock with the tamari sauce and lime juice. 

4. Prepare all of the vegetables and place them raw into a serving bowl. Pour over the hot stock and sprinkle with sesame seeds, flaked chili and coriander leaves. 

D I N N E R

– Ingredients

2 spring onions, sliced

1 thumb sized piece of ginger, peeled and cut julienne

800ml vegetable stock

1 tsp sesame oil 

150g assorted mushrooms, roughly chopped

2 tbsp tamari

Juice of 2 limes

1 carrot, peeled and cut julienne

1 courgette, thinly sliced

100g white cabbage, thinly sliced

100g baby gem lettuce, thinly sliced

1 tsp sesame seeds

½ tsp flaked chili 

Handful coriander leaves